Pumpkin Protein Pancakes

FALL!! It is my favorite time of year. Growing up on the east coast I always loved the autumn colors, the crisp fall air, and all things pumpkin flavored. But so many off those yummy fall treats are pumped with so much sugar, eeeekkkkk!!! So it is my mission to fill people with yummy fall treats that don’t break the carb, sugar, and overall diet bank. Enjoy these, but be easy with the toppings! Let me know what you think 🙂

Recipe:

¼ cup canned pumpkin 
2 scoops Arbonne Vanilla protein 
1 Egg
1 Egg White
1 tsp pumpkin spice 
1 tsp cinnamon 
½ tsp baking powder
½ tsp baking soda
¼ cup of almond milk

Directions:

  1.  In a medium bowl, mix wet ingredients [egg, egg white and pumpkin]
  2. Add protein to the wet mixture, mix until smooth
  3. Once mixture is smooth, add baking soda, baking powder, pumpkin spice and cinnamon 
  4. If the mixture is too thick (not scoopable to be into a pancake), add almond milk to thin
  5. Heat skillet to medium heat, add ghee or coconut oil to the pan 
  6. Scoop ¼ cup of batter to make each pancake 
  7. Once pancakes are bubbling on the top (usually about 1-2 minutes), flip and cook until the pancake is fully cooked 
  8. Optional toppings:  Add 1 tbsp of pure maple syrup, 1 tsp of almond butter, small dallop of whip almond milk whipped cream, walnuts, or more canned pumpkin.  These are reasonably low sugar toppings to keep the pancakes healthy 
  9. Enjoy! 

Pumpkin Protein Cookies!

I am so basically and fantastically into all the things pumpkin!  Growing up on the east coast, Fall has always been my favorite season.  The crisp (my favorite word) air, pumpkin cinnamon everything (my fav scents and tastes).  It’s BASICALLY my favorite thing of all time. 

BUT so many of the fall goodies are full of sugar and processed ingredients.  EEEKKK!!!  These gluten free cookies are made with pure and nutritious ingredients that will fill you with protein.  AND they are super easy to make. DOUBLE WIN!  Get your fall fix in with these bad boys.

Recipe:

5 Scoops Arbonne Vanilla protein 

1 Cup of canned pumpkin 

2 TSP Pumpkin Spice

2 Eggs

2 TSP Pure Maple Syrup

2 TBSP Almond Butter 

½ TSP Baking Soda

½ TSP Baking Powder 

Instructions: 

  1. Preheat oven to 350 F
  2. Combine dry ingredients in a medium sized bowl (Arbonne vanilla protein, pumpkin spice, baking soda and flower)
  3. Whisk wet ingredients together in a small bowl (pumpkin, eggs, maple syrup) 
  4. Combine wet ingredients into dry ingredients.  Mix until smooth 
  5. Use a TBSP to scoop the cookie batter onto a tinfoil-lined cookie sheet
  6. Bake cookies for 15 minutes, let cool for 1 minute then take off cookie sheet
  7. Enjoy 
  8. This batch makes 10-15 cookies (depending on heaping your scoops are J )

Macros for full batch: 

68g Protein
68g Carb
25g Fat  


Lemon Poppyseed Protein Balls

On the go protein bites are a key way to get your protein up throughout the day!! You can take them with you on the go, have them at home, pop them in your mouth and get on with your day.

I love me a good lemon poppyseed baked good. And although I have not yet mastered a lemon poppyseed protein muffin, these lemon poppyseed balls are the next best thing! 🙂

Here is the non-bake, easy breezy recipe:

4 Scoops of Arbonne Protein
1 TBSP Agave Nectar
2 TBSP Water (may vary)
2 TBSP Almond Butter
2 TBSP Poppy Seeds
Zest of 1 Lemon
Zest of 1 Lemon Juice

Instructions:

  1. Place protein scoops into a medium size bowl
  2. Mix in agave nectar and almond butter
  3. Check the consistency of the batter, it should be sticky enough to make into a ball
  4. If the mixture is too powder-y, add water, 1 TBSP at a time
  5. If the batter doesn’t form into balls and sticks to your hands, add in a tiny bit of protein to balance it out
  6. Scoop with 1 TBSP and roll into balls
  7. Makes 8-10 balls

Nutrition Facts:

Full batch:
50 G Protein
46 G Carbs
21 G Fat


Eating Healthy on Vaca

I was in Italy for 2 weeks. During those two weeks I got engaged, celebrated, explored, drank lots of wine, ate yummy things, enjoyed myself…. And I came home 4 lbs lighter.  Now, a lot of people would say because I walked a lot.  But the fact is as a trainer I walk around all day anyways, if anything I walked less some days in Italy than I would working back in California. SO how did this happen?

In order to understand this we gotta take a few steps back to about 2 months before the trip.  

I knew I would be eating and drinking #allthethings while away… so I KNEW that I would NEED a FASTER metabolism…..  So I started to create one! 

I lightened up on my cardio, did maybe 1 cardio day per week (e.g., spin, plyos, jog), and I started LIFTING HEAVIER.  Why? Because in our metaplasms adapt to how we train. 

Without going too deep into the details lets put it this way….  If we train to build muscle (lifting heavy) we send a signal to our body saying ‘repair and build’.   Repairing and building muscles takes a lot of energy (calories) so the more your body repairs, build, and maintains muscle the more calories your body will burn.  While the numbers vary across studies, they have shown that on average for every pound of muscle we add to our body our body burns 20-60 calories. 

While I started lifting heavier, I also started eating more to fuel my muscle growth and aid in the development of my faster metabolism.  

This is different than the ‘typical’ approach to a pre vacation workout plan… which is usually ‘cardio cardio cardio’ and cutting calories  But what happens once you stop doing that cardio?  Your mestalism is NOT faster AND chances are, you aren’t doing the same amount of cardio while on your vaca AND you are eating more calories than before.  EEEK that sounds like a bad combo… and it is… it leads to gaining weight, particularly, gaining fat. 

Fast forward a few weeks before the trip I was strong, constantly hungry (which proves for a faster metabolism), and I was consuming around 2,200 calories per day.  SO when I went on the trip I knew if I ate somewhere in the range of 2200 calories I would be ok!  Yes, it would not be as clean as I eat at home but it would still be 2200 calories, which my body had lived on for a while now!  No shock to the system, faster metabolism, and muscle to help my body continue to burn fat during the trip! 

OK so I know that’s a lot of info to take in…. if you ever have any questions about this always feel free to shoot me a message below! 

BUT now lets get to the TRIP!! …… I’m on the trip, my metabolism is booming, my body is holding muscle, and I am ready to have some fun!  For me the key to a successful guilt free trip is the 3Bs! Balance, Breakfast, and Bread!!!  

Balance

I can’t say this enough – balance out your decisions!! The biggest issue people have when they are traveling is the ‘F* IT, I’m on vacation!’ mindset that leads them to eating absolutely anything and everything for the entire duration of the trip.  But then how often is that ‘ F* IT’ mindset followed by feelings of guilt or throwing money into some 6 week challenge once you get back home? 

I am definitely not saying to not have fun while on vacation but rather be mindful!

  • Balance high sugar/carb choices (like wine, pasta, cookies, gelato) with healthy options (like order of vegetables, a side salad). 
  • Share those ‘comfort’ or ‘treat yo self’ meals with someone you are having your meal with and balance out with a healthier order to split as well 
  • Try to keep those large meals to once per day, this will help save you money and calories, and balance them out with healthy smaller meals throughout the day. 

Breakfast

I have traveled a lot in Europe and in general I can say that they do not have the best breakfast options.  So, I bring something with me from home to have for breakfast, to help me start the day in the right way! This trip I brought 2 boxes of Perfect bars.  Another great item to bring that will help in the breakfast struggle is travel protein packets like these Arbonne vegan protein packs in chocolate or vanilla

Bread

Skip the bread!!  Is bread yummy? Yes, yes, it is.  BUT you don’t need to eat it at every meal.  Bread is high on the glycemic index which spikes your blood sugar and leads to a crash.  Resulting in cravings.  Just what you need while on vacation right… new cravings?? Nope I think the 100 gelato stands around Italy are enough temptation than to add extra cravings on thanks! 

Can you have SOME bread? Yes of course!  A piece here and there… maybe to try a yummy local olive oil!! But not the baskets and baskets of bread the give you for free while you are waiting for your BALANCED meal.  

I hope this helps you on any trips you have coming up!! Or any trip that comes up in the future I hope you remember to come back and reference this! OR BETTER YET shoot me a message and we can chat about it and get you set up for success on your travels. 🙂

Before and after photos from my 2 week trip to Italy! Definitely have a little less definition and muscle but down 4 lbs overall. How did I maintain my workouts through my trip? Details on that coming soon! 🙂


Grocery Haul

When you walk into a grocery store… where do you go first?

Grocery shopping sets the tone for the meals you will cook, the snacks you will enjoy, the beverages you’ll drink

TYPICALLY you want to go from the outside … in.  Most grocery stores have the produce and dairy sections in the outer layers of the store with the snacks and condiments (things we should be eating less of) in the middle.  So follow that model… work from the outside…in.

Go to the produce section FIRST.  About 50% of your time in the store should be spent in this area.  Stock up on fresh vegetables, fruits, herbs, and nuts (these are usually in the same general area or somewhere on the outside of the store J ).  For the MOST part you can’t go wrong in the section…. With that said, if you are following a specific diet like paleo or keto, you want to avoid the starch-related options (potatoes, sweet potatoes, etc.)

My typical items from this section:  (vary by season)

  • Baby kale
  • Baby spinach
  • Avocado
  • Tomato
  • Sweet potato
  • Blueberries
  • Strawberries
  • Lemons
  • Beets

Staying in the outside layer, head over to the eggs/dairy items (if you consume dairy).   About 30% of your time in the store should be spent here.  READ THE INGREDIENTS HERE!   This is where you really want to take the organic, non-hormone option.  If you do almond milk, check those ingredients, watch for added sugars…. Rule of thumb is… if you can’t pronounce it, don’t eat it.

My typical items from this section:

  • Califia Farms unsweetened vanilla almond milk
  • Eggs
  • Goats milk yogurt (for my fiancé, I do not consume dairy)

Finally go to the snacks, condiments, misc aisles.  Try to limit this to 20% of your time in this section, with that time being check labels for #allthethings.  Sticking to the same rule of thumb, if you can’t pronounce it, try to stay away from it.

Typical items from this section:

  • Plantain chips
  • Olives with garlic
  • Primal Kitchen ketchup
  • Primal Kitchen dairy free mayo (garlic or chipotle)
  • Chomps beef sticks

Take these steps to set yourself up for success.  Try these tips and let me know how it goes by commenting below